Red Mule Runners

Sept, Oct, Nov 2009

Next Meeting: November 11, 2009
Red Mule Pub at 7:00 PM

Who's Done What?
OK! I'm still here. I know it's been
awhile. I guess my chores around the house have taken way too much of my time lately, so let's get going.

Where have our week-end warriors been pounding the pavement and trails against the clock? Remember, if I miss your results, call me, or email me at boldtaa@hotmail.com and I'll be sure to add it to the newsletter. So here we go:

There were several good races out there, including our own, so lets get to it, with...

...the Citrus Springs 5K that was held on August 1, 2009. It's a good thing that a few years ago the starting time was moved from 8:00 AM to 7:30 AM, but it was still hot! There were four (4) Mulers that brought home the hardware, all with impressive finishes. Starting with Dan French (or the return of) who took the Masters Championship, but not without a fight from Tom Neal. Dan finished with a time of 18:27, good for 3rd overall. Then there was Pilar Poligo who was first in age with a 27:02 (PR); then came Ann Boldt who was first in age with a 26:14; and finally Larry Miller who also was first in age with a 27:43.

Of course there was our own 28th Annual Labor Day 5K at McKethan Lake Park with 297 finishers. Everyone lent a helping hand and did a great job with the set up, scoring and clean-up, but a few found time to jump in. Of course the Hernando County kids zoomed around and around the lake, but Dan French led the way with a Master's Championship in 18:04. Larry Watson was 1st in age, 21:16 and Cynthia Coker 2nd in age, 28:04.

On September 26th, at the Inverness Beat the Sheriff 5K, Larry and Larry both had 2nd age finishes, Watson 21:17 and Miller 28:35.

And who doesn't like to throw a little craziness into a run with the 31st Annual Rattlesnake 5 Mile Run on October 17th with Fiona taking a 5th in age, 40:31, Chuck Boldt 5th in age, 42:59 and Ann Boldt 2nd in age, 44:43.

And finally, Ken Dent traveled down to St. Petersburg to compete in the First Annual Halloween Halfathon finishing 1st in age with a 1:37:36.

If I missed you...SPEAK UP! Good job one and all!

Marathon Corner
Ernie Chatman continues towards his goal of [50 + 1] x 2 < 4:00, as he knocks off Montana on June 13, 2009 with a 3:34 finish at the Missoula Marathon, then completed the Marathon to Marathon in, where else, Marathon, Iowa with a time of 3:23 and was 12th overall.

The Streak
As of October 1, 2009, Ernie Chatman has run at least a mile every day, for over 18 years, or a streak that has reached 6,646 consecutive days, and counting. We’ll keep monitoring this incredible feat as the days turn into months and into years.
On The Horizon
With the Flatlanders 10K Challenge on the shelf, there are certainly a few holes to fill. Two (2) possible additions could be an 8K race throughout the Airport Industrial Park, with the start/finish in the new Target parking lot, and a 5K road race in the golf community of Southern Hills. Meetings have taken place with representatives of Target and Southern Hills, and both could come to fruition soon.

The Southern Hills course could rival the Citrus Springs 5K course for its hills. The proceeds have been tentatively ear-marked for the Dawn Center and our college scholarship fund. In the past two years, staff at Southern Hills have been trying to get the race off the ground, but with their location (gated private streets) and our know-how, this could be attractive and profitable for both organizations. The industrial park course has all ready been nicknamed the Airport 8.

In addition to these, at our last meeting, a 2010 “Jingle Bell 5K Run” is being talked about, where much interest was generated.

This is how our line-up could look:
1. Airport 8K, January (2011)
2. Southern Hills 5K, April 3rd (2010)
3. Tri-5K, Series June/July
4. Labor Day 5K, August
5. Jingle Bell 5K, December (2010)

Along with the other races that we assist at: Chinsegut (February), The ARC (May), the Dogwood Dash (May), Zak Lukas High School Invitational (September), and a host of track and cross country events where we volunteer our services, these should keep us hopping.

Ho Ho Ho
This year's annual Christmas Party has been scheduled for Wednesday December 2nd at Papa Joe's Restaurant. Cocktails will be at 6:00 PM and dinner at 7:00 PM. Please contact Judy Hensley if you plan on attending.

Mark Your Calendars
The Gasparilla Marathon will end its reign in downtown Tampa next year with the 10th, and final running, of the Gasparilla Marathon. The 15K, 5K (Saturday) and ½ marathon (Sunday) will continue. Traffic control, street closures, and the need for many, many volunteers took its toll. Next year's Gasparilla week-end is slated for February 27th and 28th, so take note.

Quote of the Month
For those of you that rise in the morning to run a few, or strap on the shoes before dinner...or both, this is NOT meant for you. But we all know someone that sits around, and...well;
“Doing nothing is very hard to do – you never know when you're finished.”
Leslie Nielsen
Thoughts from the Mule
Nutritionist Nancy Clark shares 10 tips all runners should know if they want to drop some pounds.

Weight Loss For Runners

[PUBLISHED 03/05/2008 ]

1. To lose 10 pounds of body fat a year, you need to eat 100 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, making you more susceptible to splurging on high-calorie foods.

2. Don't skip breakfast. Eat within two hours of waking.

3. In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.

4. Don't allow yourself to get hungry. Eat at least every four hours, and split a meal in half to make sure you properly fuel up pre- and postrun. For example, eat part of your breakfast before your morning run (a banana) and the rest of your breakfast afterward (a bagel with peanut butter).

5. Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.

6. Shoot for a gradual loss of body fat. You're more likely to put the weight back on (and more) if you drop weight too quickly.

7. Liquid calories add up fast and can lead to weight gain. Minimize the amount of sodas, juices, store-bought smoothies, sports drinks, coffee drinks, and alcohol you consume.

8. Eat closer to the earth, enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat; they tend to offer less fiber and are less satiating.

9. If you can't resist fast food, ask for nutritional information before you make your choices (or check in advance via restaurant Web sites). Avoid any menu items with the words "fried," "crispy," and "special sauce," which are guaranteed to be high calorie.

10. Remember that the calories in the energy bars, sports drinks, and gels you consume during a run add up, even though you're running. Consume them only as needed.

Upcoming Races:

• November 22nd Women's Half Marathon, St. Petersburg
• November 26th Times Turkey Trot, Clearwater
  
• December 6th Brandon Halh Marathon, Brandon
  
• December 12th Jingle Bell Run 5K, Inverness
  
• December 19th Say No To Drugs 10K and 5K, Clearwater
  
• December 20th Jacksonville Marathon, Jacksonville
  
• January 9th and 10th Disney World weekend, Lake Buena Vista
  
• January 23rd Clearwater Halhathon, Clearwater
  
• January 24th Gulf Beaches Marathon, Clearwater
  
• January 31st Ocala Marathon, Ocala
  
• February 27th and 28th Gasparilla weekend, Tampa

For additional Tampa Bay area race information, see Florida Race Place Magazine at the link below:
http://www.flraceplace.com/

See you on the roads!